Good hill session, very pleased with how I ran and felt pretty Good, better pace in my legs then last time and on steeper hill. ended up running 4x 1k in 5.22, 5.25, 5.31, 5.29. each with 91m of climbing. Felt like I attached the hill well and worked hard throughout. knee was fine on way up but sore on way down. it's not healing as quick as I would like.

Long run in the hills, up Roman road, up cribyn, up pen y fan, up corn du then along corn du ridge to neuadd reservoir, back up Roman road to fan y big and then down that to llanfrynach. Ran Well, CDR run so didn't feel fantastic but didn't run out of energy thst badly and only last 15-25mins did I feel it. Did take some water with me. Climbed well, especially up pen y fan and fan y big. Fell over on corn du ridge and badly grazed knees but all ok. Descended better today, more confident on rocky sections.

8k tempo. It was Ok, first 2k I struggled, just couldn't get I to a rhythm and then next few ks were ok but slower then I wanted. Last 4k was Good, but not fast enough. Just don't have the speed in my legs which is disappointing but first run like this for a while.